Friday 8.06.10

Ring Dips and variations



SWOD: Ring Dips 3 x max reps.

Metcon: Three rounds for time of:
-50 Double-unders
-25 Wallball "2-fer-1s", 20/14 lbs to 10 ft target
-15 Knees to Elbows

For the SWOD, If you can not do ring dips, modify it by doing ring holds in the support position for time (similar to when we hold ourselves on the handstands). If needed, have a partner assist in supporting the rings to maintain hold or use bands when needed.

In the metcon, Double Unders is jumping rope involves the rope making two cycles around the body for each jump. Substitute 4 single jump ropes for every double under if this is a skill that still eludes you. Wallball "2-fer-1s" is a wallball toss to the target, but as the ball is in the air you do a second squat each rep. It takes a good deal of accuracy and coordination to get this one right. If you can not do "2-fer-1s", then do 25 Wallballs + 25 Squats.

Post reps and times to comments.

21 comments:

  1. SWOD: Ring Dips max hold-13 seconds

    Metcon: 3 rounds in 18:14 of:
    200 single unders
    25 2 for 1 Wall Balls
    15 Knees to Elbows

    ReplyDelete
  2. swod: Ring dips, 3 sets max reps: 6, 6, 5
    Metcon: 3 Rounds for time: 50 double unders, 25 wall balls - 2 for 1, 15 knees to elbows
    Modified knees to elbows w/ 5 k to e, 20 sit-ups b/c back hurting. 23:25

    ReplyDelete
  3. tgif
    hold ring dips 60sec
    metcon: 50 double unders Yyes all double unders)
    25 wall ball 2-1 10 lb ball
    knees to elbows

    27:00

    feeling good

    ReplyDelete
  4. Hold ring dips: best time 23 secs

    METCON:
    50 double unders, 2 sets of 200 jump ropes
    25 wall balls, 25 squats
    15 knees to elbows
    x3

    = 18:50

    ReplyDelete
  5. Hold ring dips- best time 35 sec.

    Metcon:
    50 double unders, (25 du, 100 su) x 2
    25 Wallball "2-fer-1s", 10 lbs to 10 ft target
    15 knees to elbow
    x3 - 18:26

    ReplyDelete
  6. SWOD: did 2min of push-ups then 2x max ring dips


    METCON: 3rds for time
    200 single unders
    25 wall ball 20lbs
    15 knees to elbows
    TIME: 19:44
    that suck!

    ReplyDelete
  7. SWOD:
    Air Squats
    Press
    Deadlift
    Technique practice

    Metcon:
    AMRAP in 7:00
    wall ballx7
    burpees x7

    4 rounds

    ReplyDelete
  8. SWOD:
    Air Squats
    Press
    Deadlift
    Technique practice

    Metcon:
    AMRAP in 7:00
    wall ballx7
    burpees x7

    3 rounds

    ReplyDelete
  9. Morning crew was rocking as to be expected. The 530 group came in at 6 for the CFFB workout (sleeping in)
    CFFB: 8X2 of Power Snatches; 75x7, 95x1

    DWOD:

    7 sets of:
    - max handstand hold
    - 10 supine ring pull-ups
    Time total 5:59

    ReplyDelete
  10. CFFB WOD...

    SWOD:
    Power Snatch 8x2 @ 165

    Metcon:
    7 Rounds of :
    - Max Handstand Holds
    - 10 Supine Ring Pull Ups

    Score is total time in handstand holds over all 7 rounds. I did 5:02.

    I remember Dave only doing 5:58, not 5:59. Nevertheless, he was the king of handstand holds this morning.

    ReplyDelete
  11. CFFB WOD...

    SWOD:worked on form
    Power Snatch 8x2 @ 75

    Metcon:
    7 Rounds of :
    - Max Handstand Holds
    - 10 Supine Ring Pull Ups

    Score is total time in handstand holds over all 7 rounds. I did 4:37.

    ReplyDelete
  12. SWOD:Power Snatch 8x2 @ 165

    Metcon:7 Rounds of :
    - Max Handstand Holds
    - 10 Supine Ring Pull Ups
    Score is total time in handstand holds over all 7 rounds. I did 4:30.

    Dave kicked our butts today!

    ReplyDelete
  13. SWOD: 3 ring dips
    WOD:50 double unders, 25 wall balls, 15 knees to elbows 17:12

    ReplyDelete
  14. SWOD: Ring Dips 2-2-3
    METCON: 3 rounds,25 wallball,25 squats,15 knee2elbows,200 single unders 18:05

    ReplyDelete
  15. SWOD: ring dips 3 sets on rings with band
    Metcon: 3 rds, 25 wall ball @ 10 lbs 10ft ,25 squats, 15KTE,200 singles.

    Erica is posting this

    ReplyDelete
  16. Nice job today 930 crew! It felt like a Saturday morning with how many of you there were and the energy was awesome. Way to stick around and encourage eachother to push harder!!! Go TEAM.

    ReplyDelete
  17. So there I am driving down the road when Craig calls me and is very upset that I didn't post how I beat Brad after only doing crossfit for 11 months. After logging back on and seeing how Brad stood-up to the plate and wrote how I smoked him by 57 seconds, I can't find it in myself to write something bad as Craig had requested.

    Thanks Brad

    ReplyDelete
  18. CFFB:

    SWOD: Power Snatch, 8x2 @ 85

    MetCon: 7 rounds
    Max Hand-Stand Holds
    10 Supine Ring Pull-ups

    Score is total time for hand-stand holds. I did my holds on the parallets for a total time of 9:25. I hit a PR on my first round with 2:15.

    ReplyDelete
  19. SWOD (Ring Dips): 11, 8, 5

    Met Con: WOD:50 double unders, 25 wall balls, 15 knees to elbows (3X) 23:15

    ReplyDelete
  20. Ring dips 1,1,3 after I switched rings.
    Metcon: 9:56 w/ 20 lb ball. 600 single unders.

    ReplyDelete
  21. Max Ring dips: 3, 2, 1
    metcon: 21:59 (I think)
    3 rounds of
    50 double unders
    25 walls balls, 14# to 10ft target
    25 air squats
    15 knees to elbows

    ReplyDelete